Kamil Perry
Cheese is a beloved food, but is it healthy? The answer is yes, in moderation. Cheese is a whole food, packed with calcium, fat, protein, vitamins, and minerals. These nutrients provide several health benefits, including stronger bones, improved gut health, and reduced blood pressure. However, cheese also contains salt and saturated fat, which can lead to health issues in large quantities. The key is to enjoy cheese in moderation, choosing healthier options like low-fat, low-sodium cheeses, and ensuring it's not the only food in your diet.
| Characteristics | Values |
|---|---|
| Healthy in moderation | Yes |
| Health benefits | Good source of calcium, vitamins A, D, K, and zinc, protein, vitamin B12, and healthy bacteria from fermentation |
| May help prevent osteoporosis, heart disease, and obesity | |
| May help lower blood pressure | |
| May help protect blood vessels and maintain brain health | |
| May be a good source of glutathione, an antioxidant | |
| May help protect teeth from cavities | |
| May have a positive effect on cardiovascular health | |
| May be a good source of probiotics, improving gut health and regularity, promoting immunity, and decreasing inflammation | |
| Negative effects | High in saturated fat and sodium, which have been linked to heart disease, diabetes, and high blood pressure |
| May be contaminated with listeria if made with unpasteurized milk | |
| May cause issues for those with lactose intolerance or milk allergies |
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What You'll Learn
Cheese is a good source of calcium, protein, and vitamins
Cheese is a rich source of calcium, protein, and vitamins. Calcium is important for reducing the risk of osteoporosis and protein is required for the synthesis and repair of tissues. The calcium in cheese helps to build strong bones and prevent osteoporosis as we age. It also helps to reduce blood pressure.
Cheese also contains vitamins A, D, K, and B12, which are thought to contribute to bone health. In addition, the dairy fats in cheese contain conjugated linoleic acid (CLA), which may help ease inflammation and may even help prevent heart disease and obesity.
The nutrients in cheese vary depending on the type of cheese. For example, one ounce of hard cheese contains about 8 grams of protein and 180 milligrams of calcium, while a half-cup of soft cheese like cottage cheese has about 14 grams of protein and 80 milligrams of calcium.
While cheese is a good source of calcium, protein, and vitamins, it is also high in saturated fat and sodium. Therefore, it is recommended to consume cheese in moderation as part of a healthy diet. Lower-fat, low-sodium cheeses are a healthier option and can be enjoyed as part of a balanced diet.
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Some cheeses are high in salt and saturated fat
Cheese is a rich source of protein, calcium, and several other nutrients. However, some cheeses are high in salt and saturated fat, which can have negative health impacts when consumed in excess.
Most types of cheese contain salt and saturated fat. While salt enhances the flavour of cheese, excessive salt intake can lead to high blood pressure and other cardiovascular issues. Similarly, while saturated fat is naturally present in cheese, contributing to its creamy texture and flavour, high consumption of saturated fat is associated with increased low-density lipoprotein (LDL) cholesterol levels, a risk factor for heart disease.
For example, blue cheese, Brie, and cheddar are high-fat cheeses that contain small amounts of conjugated linoleic acid (CLA). CLA is a type of fat that may offer health benefits, such as reducing inflammation and potentially lowering the risk of obesity and heart disease. However, the high-fat content of these cheeses can also contribute to excess calorie intake if consumed in large quantities.
In addition to blue cheese, other varieties like feta, mozzarella, and Parmesan can also be high in sodium. Feta, for instance, is often packaged in brine to preserve freshness, resulting in higher sodium levels. Parmesan, a hard and aged cheese, also has a salty flavour due to the brining process during production. While mozzarella is lower in sodium compared to most cheeses, it still contributes to the overall salt intake, especially when consumed in larger portions.
When choosing cheese, it is essential to consider the nutritional content and make informed decisions. Checking the labels and comparing different options can help select cheeses with lower salt and saturated fat content. Moderation is key when including cheese in a healthy diet, and it is generally recommended to enjoy cheese in small amounts as part of a balanced diet.
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Full-fat cheese may be healthier than low-fat cheese
Cheese can be a healthy part of one's diet, but not all cheeses are created equal. While some cheeses are healthier than others, full-fat cheese may be healthier than low-fat cheese in certain contexts.
Firstly, full-fat cheese contains more calcium than low-fat cheese. Calcium is important for reducing the risk of osteoporosis and maintaining bone health as one ages. However, it is worth noting that other dairy products such as yoghurt and milk are also rich sources of calcium and are much lower in fat and salt.
Secondly, full-fat cheese is a good source of vitamin D, which is fat-soluble and aids in the absorption of calcium from food. Lower-fat dairy products, such as semi-skimmed milk, contain less vitamin D than full-fat cheese. However, eggs, oily fish, and fortified cereals are better sources of vitamin D.
Thirdly, full-fat cheese contains casein, a protein that releases opiates called casomorphins during digestion. These opiates can signal comfort to the brain via hormones, potentially providing psychological benefits. However, it is unclear if casomorphins can reach the brain or bloodstream through the intestine.
Additionally, some individuals may find full-fat cheese more satisfying and indulgent, making it easier to practise portion control and consume in moderation.
Nevertheless, it is important to consider individual health circumstances. For those with high cholesterol or blood pressure, high-fat cheeses should be consumed sparingly. Lower-fat cheeses can help reduce total kilojoule intake and may be preferable for weight management.
In conclusion, while full-fat cheese offers certain nutritional advantages over low-fat cheese, moderation and consideration of individual health needs are key. A balanced approach to cheese consumption, coupled with a varied diet that includes other calcium and vitamin D sources, is generally recommended for maintaining good health.
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Grass-fed cheese may have a better fatty acid balance
Cheese is a whole food, and whole foods are generally considered good for health. However, eating too much of any one food is not recommended. Cheese is a good source of calcium, protein, and fat, which are essential for good health. It also contains vitamins and minerals.
Some people are concerned about the high levels of fat, sodium, and calories in cheese. While cheese does contain saturated fat and salt, these are also found in other dairy products. The consensus from large studies is that cheese is neutral, meaning it neither has a positive nor negative effect. However, diets high in saturated fats and sodium have been linked to heart disease, diabetes, and high blood pressure. Therefore, cheese is best enjoyed in moderation.
Grass-fed cheese is made from the milk of 100% grass-fed animals. A diet high in grass-fed dairy may provide a healthier balance of omega-6 and omega-3 fatty acids than diets that rely on conventional dairy. Omega-3 fats are important for heart and metabolic health. While more research is needed to understand the impact of this difference in nutrients on the average U.S. diet, some people may choose to purchase grass-fed cheese for its higher omega-3 content.
Cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much conjugated linoleic acid (CLA) as conventional cheddar. CLA is a healthy fat that may help prevent obesity and heart disease and reduce inflammation. However, it is unclear whether switching to grass-fed cheese would have overall nutritional benefits in an average U.S. diet.
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Cheese can be contaminated or cause allergies
Cheese is a beloved dairy product enjoyed by many, but it's important to remember that it can sometimes pose health risks. While proper storage and handling can minimize these risks, certain individuals may also experience adverse reactions due to allergies or contamination.
Cheese can become contaminated with harmful bacteria, such as E. coli or Listeria, if it is not handled or stored properly. These bacteria can cause serious foodborne illnesses, which may lead to severe health issues, especially in vulnerable individuals like pregnant women, young children, or those with compromised immune systems. To avoid contamination, it's crucial to follow safe food handling practices, store cheese properly, and ensure that it is consumed before its expiry date.
In addition to contamination risks, some people may also experience allergies or intolerances to cheese. A common allergy is lactose intolerance, where the body struggles to digest lactose, a sugar found in dairy products. This can lead to digestive issues like bloating, cramps, diarrhea, and nausea. More serious allergies to casein, a milk protein, can also occur, resulting in symptoms ranging from skin rashes and hives to anaphylaxis, a potentially life-threatening reaction.
Cheese can also trigger migraine headaches in susceptible individuals. Aged cheeses, such as blue cheese, Swiss, and Parmesan, are particularly associated with this due to their high levels of tyramine, a substance that can dilate blood vessels and trigger migraines. If you are prone to migraines, monitoring your cheese intake and opting for lower-tyramine varieties may be advisable.
It is important to be aware of these potential risks and to take appropriate precautions. If you experience any adverse reactions after consuming cheese, it is important to seek medical advice and consider the possibility of an allergy or intolerance. By being vigilant about food safety and aware of individual sensitivities, we can continue to enjoy cheese as part of a healthy and balanced diet.
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Frequently asked questions
Yes, cheese can be a healthy part of the diet, but it is best consumed in moderation. Cheese is rich in proteins, calcium, vitamins, and minerals, which are all needed to maintain good health. However, it is also high in salt and saturated fat, which have been linked to heart disease, diabetes, and high blood pressure.
Lower-fat, low-sodium cheeses such as cottage cheese, ricotta cheese, parmesan, feta, and goat cheese are healthier options. Mozzarella is also lower in sodium and calories than most other cheeses.
Cheese is a great source of calcium, which helps to reduce the risk of osteoporosis and lower blood pressure. Cheese may also help to prevent heart disease and obesity due to the presence of conjugated linoleic acid (CLA), a healthy fat that may reduce inflammation.
